It is summertime in the northern hemisphere, and that means heat for most of us. For us in the deep-south, it means extreme heat and oppressive humidity. Our first responders and emergency rooms are seeing more patients suffering from dehydration and heat exhaustion, so we want to help you avoid dehydration.
Dehydration occurs when your body loses more fluids than it takes in.
If left untreated, it can lead to more serious symptoms such as confusion, rapid breathing, and even unconsciousness.
It’s important to drink plenty of fluids, especially water, and there are a number of other things we can do.
First, some common signs of dehydration include:
Thirst
Dry mouth and throat
Dark yellow urine or infrequent urination
Fatigue or weakness
Dizziness or lightheadedness
Headache
Muscle cramps
Dry or cool skin
Rapid heartbeat
Sunken eyes
Here are ten tips to avoid dehydration during hot weather:
Drink plenty of water:
at least 8-10 glasses of water per day, and more if you are sweating heavily.
Avoid sugary drinks:
Sugary drinks can actually dehydrate you. Stick to water or other non-sugary beverages.
Eat water-rich foods:
Watermelon, cucumbers, and strawberries are high in water content and can help keep you hydrated.
Avoid alcohol and caffeine: Both alcohol and caffeine can dehydrate you, so it is best to avoid them during hot weather. (W do love our coffee, so we have to be sure we drink additional water to offset the deficit).
Wear loose, light-colored clothing to help keep you cool and prevent excessive sweating.
If possible stay in the shade or indoors during the hottest parts of the day.
Using a fan or air conditioning can help keep you cool and prevent excessive sweating.
Taking cool showers or baths, or getting in the pool can help lower your body temperature and prevent dehydration.
Monitor your urine color.
If it is dark yellow, it may be a sign that you are dehydrated and are not drinking enough water.
Be aware of the signs of dehydration. If you experience any of the symptoms, drink water immediately.
Seek medical attention if you experience severe symptoms or are unable to keep fluids down.